The 20-Minute, Full-Body Workout

Overhead Squats

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Credit: Hans Neleman / Getty Images

Start out by working the lower body with some overhead squats in order to get the heart pumping without a lot of impact. When you squat, hold your arms above your head with your hands in line with your ears and your palms facing forward. Hoebel says it's like holding a bar over your head, which forces your back into alignment and is more difficult than a standard squat.

Advanced version: Front squats with a small jump at the top of the squat